JUNE 22 2024

30 Min AMRAP
10 Pull Ups
20 Front Rack Walking Lunge 75/55
200 FT Suitcase Carry 70/53
20 Sit Ups
40 Double Unders 

JUNE 21 2024

20-18-16-14-12-10-8-6-4-2

Single DB Burpee Ground to Overhead 50/35
Dips
Ring Rows

*200 m runs at every 5:00 min mark

JUNE 20 2024

STRENGTH

Front Squat

Work up to a heavy set of two then:

5 x 2

Rest 2 min between lifts

METCON

3 Rounds 
40 Wallballs
30/24 Cal Assault Bike
20 Toes To Ring

JUNE 19 2024

15 Min AMRAP
8 Deadlifts 225/155
12 Box Overs
32 Double Unders

Rest 2 Min 

10 Min AMRAP
1,2,3,4,5,6….
Chest To Bar Pull Up
Power Clean 135/95

JUNE 18 2024

STRENGTH

Push Press

4 x 8

DB Lateral Raise 

4 x 15

*Superset Movements

METCON

24 Rounds 
1 HSPU
2 Burpees
3 Push Ups

JUNE 17 2024

400 M Farmer Carry 35/20
40 Double DB Squats 35/20
40 Double DB Hang Power Snatch 35/20
400 M Run
40 Double DB Overhead Lunge 35/20
40 Double DB Thrusters 35/20
400 M Farmer Carry 35/20

JUNE 15 2024

2 Rounds 

100 Double Unders 
50 Push Ups
50 Box Jumps
40 Toes To Ring
400 M Run

JUNE 14 2024

For Time 50 Ground To Overhead 95/65100 M with Barbell 95/6550 Burpees over Barbell100 M with Barbell50 Thrusters 95/65100 M with Barbell50 Pull Ups

JUNE 13 2024

4 Rounds Each For Time

400 M Run
25/20 Cal Ski Erg
15 Hang Power Snatch 75/55

Rest 2 Min Between Rounds 

JUNE 12 2024

STRENGTH 

Pause Back Squat
Work up to a heavy set of 5 
3 Second Pause in the bottom then 

4 x 5 

METCON

For Time
200 Lunges
100 Sit Ups
100 Cal Assault/Erg Bike

*partition as desired

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